September 22, 2015

Tuesday

ANNOUCEMENT: 

Nothing like a good, long WOD of Double Unders to "whip" you into shape!!! Do any of these categories fit you after today:

- Stuck on single Unders and can't make the move to DUs?
- Can do a few DUs but have trouble stringing them together?
- Can do several but you pay for it throughout the entire WOD with exhausted arms and legs?

Join RX Smart Gear at the box on Oct 3rd from 1-4 to solve your DU dilemmas! We have very few spots, so sign up quick!

https://rxdoubleunderclinics.webconnex.com/littlerock

NEXT WEEK IS TEST WEEK!!!!  We will be testing Benchmark WODs and the week after we will be testing 1 RMs.

WARM-UP:

2 Rounds

400M Run

5 Inch Worms

5 Yoga Push-ups

Bear Crawl

SKILL/STRENGTH:

Gymnastics Skills

  • HSPU: 30 attempts or reps
  • Toes to Bar: 30 attempts or reps
  • L-Sit: 4 x 20sec holds (on rig or boxes)

METCON:

3RFT:
60 Double unders
30 Wall Balls, 20/14
15 Deadlifts, 205/145

EXTRA CREDIT: Choose the one that is your weakness

5 x 10 GHD Sit-ups

or

5 x 200M Row Sprints (1:1 rest)

Comment